I have an idea for the ideal relationship with your food:
1) Maximize nutrition
2) Minimize cravings
If you’re experiencing cravings, you’re doing food wrong.
For example, eating a cinnamon roll is going to produce cravings later.
Simple calorie restrictions will also produce cravings. On the other hand, getting lots of calories of healthy fuel produces satiety.
I’d recommend avoiding pretty much all sauces and sticking to butter. Sauces make large portions go down fast, whereas butter produces a pleasant feeling of satiety.
I generally disagree with Carr’s assertion that foods requiring no preparation are superior to cooked foods. I think it’s precisely the opposite.
Cooked eggs, meats, veggies, rice, potatoes > fruits, nuts, maybe even raw veggies if the pattern holds.
Obviously both are far and away superior to processed foods of any stripe. It’s like Army vs. Marines vs. convicted pedophiles.
Anyway, I think you’d have great difficulty maintaining a gut on eggs, meats, cooked veggies, rice, potatoes, and butter. Nothing allowed for additional flavor except salt. Call it the caveman crock pot diet or something like that.
Imagine trying to gain weight on a diet of baked potatoes with butter. Could you even force down two in one sitting? That’s only 300 calories.
It only feels like a lot of calories because your body is saying “That’s all I need.”
tl;dr- Don’t eat less food, eat more of the best food. And the best foods are eggs, butter, meat, potatoes, veggies, and rice. That’s 80% of what you could learn on the subject.